CrossFit Gables W.O.D.... April 15, 2011

"Carcass"

 

15-12-9-12-15

Thrusters M95 W65

Shoot Throughs

Knees to Elbows

Post time to comments

Announcements:

This week we will perform the Reebok CrossFit Games Open WOD 11.4 at IACF on Saturday, April 16th at 10:30am.

Comments

[Rob S]

QOD!

(question of the day)

We were talking about Porky's the other day and about "friday leg day." I know with the games its a bit different with many of the commentors competing on Saturday at IACF, but the question is:

How much has CrossFit changed you perception of working out certain body parts? Does it matter what day it falls on?

[Jeremy]

Besides a little running, I never really worked out much before CF, so my only perception has been CF.

But that being said, I usually work on certain things on certain days of the week post-WOD. Like DU's, grip work, heavy snatches, pullups etc. What day it falls on doesn't really matter to me, but that structure helps me remember to do it.

[Danny A]

Somewhat like Jeremy, I had not worked out for about 6 or 7 years due to back problems. When I used to work out in high school/college, it was the typical routine of chest/triceps on one day and biceps/back the other day. BORING!!! I much prefer the CrossFit approach of anything/anytime. I believe it was during the 101 classes that Osuna said "Routine is the enemy" or something like that.

Did Games WOD 11.4 this morning. Got 90 reps in with about 20 seconds to spare. OHS were tough. Burpees were just f'in burpees.

[Kusef]

The WOD is like a foundation. A strong foundation. If I need to work on a particular skill / body part, I'll take time out to do that prior/post-WOD.
I'm still advocating for bicep curls, as I see it as a functional movement. (BTW, it helped me a lot with chin-ups!)
As for what day a particular exercise falls on, the more random the better!

[Ted]

Yes, must say bicep curls help w/ chin-ups. I need to start doing that more. Crossfit is good for overall peak fitness I believe - if you tell a CFer to move 10,000 lbs from square X to square Y, then an olypmic lifter, I bet the CFer will finish first. CF your not 'specialized' in anything, but like Vinny says, its a great base for everything.
Also Kusef, I was hung-over this morning. Missed my WOD... going at 4:15, want to come?

[Diego]

Hah, that's a loaded question.

Depends what your goals are I guess. Most of the "porky's type" crowd is not concerned with performance. They just want to look good. Crossfit athletes want to look good and be physically fit.

There is no denying the more conventional bodybuilding\strength approach works, but like Danny said, it's boring as shit. I find the more structured strength work incredibly boring and would much rather just WOD. But, I know I will never reach the goals I have set for myself or make the gains I want using Crossfits "constantly varied" mythology.
So yeah, when strength training it does matter what day working out certain body parts falls on. Squats absolutely destroy me so I want to be as fresh as possible when doing them and will work them in early in the week. I also try to have 2 days between squat and deadlift days and do deads as close to the end of the week as possible so that I do not overly tax my CNS (weekends are for recovery). When working on skills, if the WOD we did had a lot of a certain movement (ie pull-ups), I will work on skills that don't involve that same movement (pulling). So if I had planned to work on rope climbs that day I'll do HSPUs or ring dips instead.
I guess what I'm trying to say is that the day of the week things fall on isn't necessarily as important as how many days there are in between when certain muscle groups are worked. Your body builds muscle during your recovery time, not when you are working out.

[Rob S]

Diego, with the first part of the question is where you see the most change. How much as you perception changed on working out certain body parts. You know what squatting and deadlifting do for your entire system. That is the crown lift of the day. everything is extra work. Instead of having a bunch of 3x10s, you have 3x5 and then accessory work.

[Karen]

Hey guys, we are meeting in the lobby at 830am. Wear your IACF, CFG and Vida shirts to represent. Also bring coolers and beach stuff for afterwards (leave them in car). Hydrate!!! (and beer doesn’t count!)

[Brian B.]

I used to follow a strict routine of upper body MWF and lower body the rest of the days....then I tried out CrossFit and loved everything about it. I used to get bored at the regular globo gym because it would be the same routine every week/month/year. That's what I love about crossfit, it's something different everyday. I honestly don't care too much about doing isolated movements( abs, biceps, shouldrers, etc) anymore. Every movement in CF uses most of the body. It might not be our usual core-WOD day but it's still getting worked out.

[Kristian B]

My time today: Too slow.

CrossFit has definitely brought to light my weaknesses...

Which is a lot.

But its definitely allowed me to pinpoint my EXACT weaknesses. Since I'm still fairly new, I'm still trying to get adjusted to the workouts and get into the flow of things. After talking to Brian today, I've also realized that I need to go lighter so I can adjust faster and not get hurt in the process.

PS - I'm in love with Camille Leblanc.

[Frankly Speaking]

Went to Doral today. Clock caught me on the final 15 shoot throughs...

Yesterday's WOD, n the other hand was great! No pullups, no burpees, no squatting!

[Ray]

To my Crossfit family, just to let you guy know I'm doing a little bit better. Blow out my left knee doing the game wod this morning. I would like to thank Ceaser for being next to me as well Dax helping me to get to my truck and supporting me, and to my little smitty. I would have a MRI on Monday and pray that my knee get healthly soon so I could back. I love you guy and keep on with those dam burpee!!

[Danny A]

Konio Ray. Sorry to hear that. Hope it's not too serious. Get well buddy.